Nutrition and Mindfulness : Tabata

Tabata is named after Japanese scientist Izumi Tabata who published a study in 1996 which showed not only that HIIT (seven to eight sets of 20 seconds high intensity, 10 seconds rest) improved aerobic capacity to a similar extent as moderate-intensity continuous exercising (60 minutes moderate pedaling) but also HIIT yielded a 28% increase in anaerobic capacity.[1]

Since then, numerous types of HIIT exercises have been developed. One of the biggest advantages of HIIT is that it requires far less time than traditional, moderate-intensity exercise. Check back soon for more info on other types of HIIT.

Jenny's Tabata Challenge

What is Tabata? Tabata is one of the most popular forms of high intensity interval training and really only takes four minutes to complete one exercise.

These four minutes, if performed hard enough, can actually push your body to its limit. By the second rep you should feel like your body is dying. It’s important to work as hard as you can every 20 seconds. The harder you work the more calories and fat you can burn not only throughout the workout but also throughout the rest of the day. Both David and I have lost fat all over from doing these exercises.

You will do five different exercises eight times for 20 seconds with a 10 second rest. After each exercise, take a minute rest and hydrate yourself. I suggest you download a Tabata timer onto your computer or mobile device. Here is an online Tabata timer: http://fitlb.com/tabata-timer

Here are some exercises you can choose from and arrange them in any way:

Burpees
Mountain Climbers
Jumping Planks
Pushups
Burpee with a Pushup
Jumping Jacks
High Knees
Butt Kickers
Jump Rope
Sprinting
Jumping Squats
Jumping Lunges
Leg raises

Photo Credit: Jenny

My favorite Workout that helped me to burn 273 CALORIES!! This is a pulse rate monitor. This calculation does not include my five minute warm up and ab workout afterwards. If you go all out, I know that you will torch calories.
This is my favorite workout:

Burpees
Mountain climbers
Jumping squats or jumping lunges
Burpees with a pushup
Jumping Jacks

Good Solid Pushup Position

Mountain Climbers

Situps with an Ab Mat: I like to use an ab mat to do sit-ups. It is a safe and comfortable design, which helps your lower back and provides support preventing an injury.